The Forever Athletic Podcast

Ian Wood
  • 5.0 (1)
  • Fitness
  • Updated Weekly

The go-to podcast for over 30's who want to become high performing everyday athletes who not only dominate in the gym, but also in their careers and personal lives. Learn everything you need to know form the weekly episodes about how to train optimally AND efficiently around busy schedules and high stress lifestyles.

  1. 2d ago

    Ep198. Two Studies That Changed How I Think About Training

    Apply for Coaching Here 👉🏻 www.coachianwood.com In this episode, I break down two major peer-reviewed studies that together make one of the most compelling cases for consistent strength training ever backed by science. Study one: a 30-year study of 147,374 people published in the British Journal of Sports Medicine found that 90 to 120 minutes of resistance training per week reduces the risk of dying early by 13%, the risk of cardiovascular death by 19%, and the risk of neurological disease death — including dementia — by 27%. Combined with regular cardio, the risk of early death from any cause drops by up to 58%. Critically: doing more than two hours a week added zero extra benefit. This is the minimum effective dose — and it's lower than most people think. Study two: a University of Michigan study of 3,873 older adults tracked for 12 years used two of the most validated biological ageing clocks — GrimAge and PhenoAge — to measure cellular age through DNA methylation. People who exercised regularly were biologically 1.26 to 1.70 years younger than inactive counterparts. Both long-term and recent activity were independently protective. Starting later still counts. Together, these studies tell us the same thing: consistency over time is what drives outcomes. Not intensity. Not perfection. Just showing up, regularly, for the long term. If you've ever felt like you're not doing enough, or that you've left it too late — this episode is for you. What You'll Learn: What the 30-year British Journal of Sports Medicine study found about resistance training and mortality riskWhy doing more than two hours of strength training a week offers no extra benefitHow scientists are now measuring biological age through DNA — and what exercise does to itWhy starting later still meaningfully changes your biologyThe practical minimum effective dose for longevity and healthy ageingKeywords / Tags: strength training, resistance training, longevity, biological age, epigenetic ageing, how much should I train, exercise and dementia, exercise and heart disease, healthy ageing, women's fitness, fat loss, consistency, minimum effective dose, GrimAge, PhenoAge, DNA methylation, strength training for women Sources Referenced: Zhang Y, Lee DH, Rezende LFM, et al. Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity. British Journal of Sports Medicine, 2026. Ammous F, Peterson MD, Mitchell C, Faul JD. Physical Activity Is Associated With Decreased Epigenetic Aging: Findings From the Health and Retirement Study. Journal of Cachexia, Sarcopenia and Muscle, 2026.

    12 min

  2. Jun 8

    Ep197. How to Find a Good Personal Trainer or Online Coach.

    How to Find a Good Personal Trainer (And Avoid Getting It Wrong) Apply for coaching 👉🏻 https://www.coachianwood.com/ The fitness industry has a problem — and it's costing people time, money, and sometimes their health. In this episode, I'm pulling back the curtain on something most coaches won't talk about: how easy it is to fake credibility in an industry that is almost entirely unregulated. After 20 years as a PT, 12 years in strength and conditioning, and a Master's degree with a research thesis specifically on the effectiveness of online coaching, I've seen the full spectrum of good and bad. Here's what I've learned. What's covered in this episode: Why the fitness industry is largely unregulated — and what that means for you as a consumerThe two types of coach you'll encounter, and why they can look identical on InstagramWhy qualifications alone don't make a great coach (and what actually does)The five things that separate exceptional coaches from average ones: education, experience, coaching reps, mistakes, and empathyFive practical questions to ask any coach before you hire themThe red flags that should make you walk away immediatelyKey takeaways: Anyone can legally call themselves a personal trainer or nutrition coach — there is no meaningful governing body with legal authorityA coach who lost weight themselves is not automatically qualified to help you reach your goalsGreat coaches ask a lot of questions before prescribing anything — be wary of anyone who immediately tells you exactly what you needHow a coach handles a question they can't answer tells you everythingThe right coach isn't the flashiest on social media — it's the one who understands where you are and has the knowledge and humanity to help you get thereThis episode is for you if:You're looking to hire a personal trainer or online coach, you've had a bad experience with a coach in the past, or you're trying to build muscle, lose weight sustainably, or improve your performance and don't know who to trust.

    19 min

  3. Jun 1

    Ep196. The Inconvenient Truth About Building Muscle After 35

    Work With Me 👉🏻 https://www.coachianwood.com/ There’s one big inconvenient truth about building muscle after 35: It doesn’t happen by accident anymore. In this episode, I break down why so many adults over 35 struggle to build muscle despite training hard — and why more effort, more sweat and more “fitness” often isn’t the answer. We cover: Why HIIT classes and random workouts often fail for muscle growthThe biggest training mistakes people make after 35How recovery, stress and lifestyle impact muscle buildingThe 3 key drivers of muscle growthWhy progressive overload matters more as you ageHow to structure your training for lean muscle and fat lossWhy consistency beats intensity for long-term resultsThe importance of tracking workouts and repeating successful training blocksHow to build muscle without living in the gymIf you’ve been: training consistently but not looking differentfeeling constantly fatigued from workoutsstuck in the cycle of random classes and programme hoppingor frustrated that your body no longer responds like it did in your 20s…This episode will help you simplify your approach and focus on what actually works. Why building muscle after 35 requires more intentThe recovery problem with excessive HIIT trainingMechanical tension, muscle damage and metabolic stress explainedHow often to train each muscle group for growthA simple progressive overload strategy that actually worksWhy tracking your workouts is non-negotiableThe truth about “random workouts”How to train smarter as you get olderbuild muscle after 35, muscle growth over 35, training over 35, fitness over 35, progressive overload, muscle building for adults, sustainable muscle growth, realistic fitness advice, HIIT vs strength training, strength training over 35, how to build muscle naturally, workouts for muscle growth, training for longevity, fat loss and muscle gain, muscle building mistakes If you enjoyed the episode, share it on Instagram and tag me so I can repost it. And if you want help building muscle, losing body fat and creating a sustainable approach to fitness, click the link below to learn more about coaching. https://www.coachianwood.com/

    12 min

  4. May 27

    Ep195. 3 Compromises I've Happily Made As A Lifter Approaching 40

    Get Coached 👉🏻 https://www.coachianwood.com/ In this episode, I talk about the 3 fitness compromises I’ve happily made as someone rapidly approaching 40 — and why they’ve actually improved my consistency, recovery and relationship with training. We cover: Why lower training volume can still build muscle effectivelyThe reality of maintaining a lean physique in your 30s and 40sWhy slightly higher body fat levels can improve quality of lifeThe problem with chasing “optimal” fitness all the timeWhy slower progress is often more sustainable long termHow to balance fitness goals with work, family and real lifeThe mindset shift from extreme fitness to sustainable fitnessIf you feel stuck in the cycle of starting over, chasing perfect plans, or feeling like fitness is becoming harder to maintain with age, this episode is for you.

    15 min

  5. May 11

    Ep194. How to Stay Fit on Holiday Without Ruining Your Trip

    Worried about losing progress while travelling? In this episode, I share my realistic approach to staying fit on holiday without strict diets, obsessive tracking or ruining the whole point of taking a break. After 20+ years in the fitness industry, this is exactly how I approach holidays so I can switch off, enjoy great food and come home feeling refreshed — not like I need to “start again”. You’ll learn: Why most “holiday workout plans” failThe mindset shift that stops post-holiday weight gainHow to maintain fitness while travelling without rigid routinesThe 4 simple rules I use to stay in shape on vacationHow to return home feeling motivated and back in controlThis is the exact philosophy behind my coaching programme Start With 6, designed to help you lose your first 5kg through realistic habits and routines that actually survive real life. 👉 Join the Start With 6 presale here:www.coachianwood.com/startwith6

    19 min

  6. May 4

    Ep193. Why Fat Loss Feels Harder After 35.

    If you feel like fat loss stopped working after your mid-30s, this episode explains what’s really going on, and how to adapt your training and nutrition for real results. We cover: • The metabolism myth after 35• Why strength training becomes essential• Why training less can work better• Protein targets for sustainable fat loss• Managing social life, sleep and stress• Why daily scale weight doesn’t matter Coaching enquiries:www.coachianwood.com

    17 min

  7. Apr 28

    Ep192. How To Stop Being Hungry When Dieting.

    Join the next intake of Start With 6 👉🏻 https://www.coachianwood.com/startwith6 If fat loss always feels like a battle with hunger, this episode is for you. Most people think they fail diets because of motivation or discipline. In reality, hunger is the real challenge — and most people completely misunderstand it. In this episode, we break down the difference between hunger, appetite and cravings, why dieting doesn’t need to feel miserable, and what successful clients do differently to lose fat without constantly thinking about food. You’ll learn how to manage hunger intelligently so fat loss becomes calmer, more predictable and actually sustainable. In this episode we cover: Why hunger isn’t the real problem during fat lossThe key difference between hunger, appetite and cravingsThe “acceptable hunger scale” I use with clientsWhy liquid calories make dieting much harderThe satiety per calorie concept (this changes everything)What successful clients do differently when dietingHow to lose fat without relying on willpowerIf you want help building a fat loss plan that works in real life, join the Start With 6 Challenge here" https://www.coachianwood.com/startwith6

    19 min

  8. Apr 23

    Ep191. Why You’re Stuck in the Weekday/Weekend Cycle.

    Break the weekday/weekend diet cycle for good. Join the next intake of Start With 6 👉🏻 https://www.coachianwood.com/startwith6 If you feel “on track” Monday–Thursday but lose control every weekend, this episode explains exactly why it happens, and how to fix it permanently. In this practical coaching episode, I share the 8 strategies I use with clients to stop the all-or-nothing cycle, stay consistent across the whole week, and finally see sustainable fat loss progress. In this episode you’ll learn: • Why the weekday/weekend cycle keeps people stuck• How perfection during the week leads to weekend overeating• The “Hell Yes” rule for social events and indulgence• Why weekends account for nearly 40% of your lifestyle• How to plan weekends so you stay in control• The power of weekend anchor habits• The reset meal strategy that stops binge spirals• How to create consistency without restriction If you’ve been stuck in the “start again Monday” loop, this episode will change how you approach weekends forever. And if you need help breaking the cycle within a high support, high accountability group coaching setting, check out my Start With 6 Challenge: https://www.coachianwood.com/startwith6

    21 min
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The go-to podcast for over 30's who want to become high performing everyday athletes who not only dominate in the gym, but also in their careers and personal lives. Learn everything you need to know form the weekly episodes about how to train optimally AND efficiently around busy schedules and high stress lifestyles.

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